Meditative techniques

The ancient yogis always came up with simple but powerful ways to clear the mind and body of impurities. They understood that a clear mind will result in a pure body. Certain kriyas (cleansing technique) target the mind to indirectly purify the body. The practice of Tratak (flame gazing technique) will help you with your concentration and focus and simultaneously rid your mind of negative thoughts which are the biggest cause of toxins in your body. This technique is also meditative as it silences your mind.

Exercise 1

EXERCISE 1

•  Place a lighted candle at arm's length on a table in front of you at eye level
•  Make sure there is no draft and the flame is steady
•  Sit in any meditative asana with the back straight
•  Close your eyes and relax the body
•  Then open your eyes and gaze steadily at the tip of the wick
•  Try not to blink or move your eyeballs
•  When the eyes get tired, close them and try to visualise the after-image of the candle flame in your mind
•  After a minute, open your eyes and continue to gaze at the flame
•  Repeat this cycle twice or thrice
•  Practise for a total of two minutes, slowly going up to ten minutes
•  As you finish, close your eyes and watch the dark space in front of your eyes. Be aware of and just watch any thoughts that come up.

Exercise 2

EXERCISE 2

•  Sit in Padmasana and close your eyes
•  Relax, close your ears with your thumb
•  Close your eyes with your index fingers
•  Close your nose with your middle fingers
•  Close your mouth by placing your ring fingers above and your little fingers below your mouth
•  Now release the pressure on the nostrils and take a deep breath, close your nostrils and retain the breath inside
•  Now just listen to the sounds you hear within
•  Practise this till you begin to hear more subtle sounds
•  Release slowly and relax.